KeyLifts

5’s PRO First Set Last

Strength3 weeks · 4 days per week
beginnerintermediateadvancedLeader

What this template is

Can be used as an Anchor or a Leader template. Great for increasing volume without crushing you. First Set Last (FSL) is easy to program and the numbers stay in line with your progress and your programming. It is using the first work set of the 5/3/1 program for 5 sets of 5 reps. Of all the supplemental templates, 5x5 FSL is the one that is the most sustainable over the longest period of time. FSL is also an ideal way for athletes to train as it's easy to recovery from, the volume is easy to regulate, speed/power is maintained and now you can actually do all the other things an athlete must do: run, jump, agilities, skill work and in most cases, school work.

5’s PRO First Set Last is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

Run 5’s PRO First Set Last in KeyLifts

Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.

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5’s PRO First Set Last Volume Overview

Sets per Week (Main vs Accessory)

08162432Week 1Week 2Week 3
Main/Supplemental
Accessories

3

Weeks

32

Avg Sets/Week

160

Avg Reps/Week

4

Days/Week

Average Intensity by Week

W169%W274%W379%

How to evaluate 5’s PRO First Set Last

5's PRO with First Set Last combines controlled main-lift work with repeated supplemental sets based on the first work-set percentage. It is a relatively straightforward way to accumulate useful volume without making every main session depend on a maximal repetition set.

Good fit when

  • Lifters seeking repeatable submaximal volume
  • Athletes who need energy for conditioning or sport practice
  • People who prefer predictable sets over frequent rep-max attempts

Consider another program when

  • Lifters who specifically need a peaking block
  • People unable to maintain consistent bar speed across repeated sets
  • Anyone who has not established an appropriate training max

How progression works

Keep the 5's PRO main work and First Set Last supplemental work tied to the prescribed training max. Progress the training max only according to the program, not in response to a single easy workout.

Recovery considerations

FSL is often easier to regulate than more aggressive supplemental options, but assistance and conditioning still count toward total fatigue. Preserve fast, technically consistent repetitions.

What makes this variation different

First Set Last takes supplemental loading from the first work set, making it generally less intense than supplemental templates built around heavier percentages or much higher set counts.

Common mistakes

  • Turning 5's PRO into unplanned rep-max work
  • Using short rest periods that materially change the goal of the main sets
  • Adding assistance until the sustainable template is no longer sustainable
  • Treating the training max as a current one-rep maximum

5’s PRO First Set Last Weekly Schedule

Week 1

Day 1

Squat

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Squat

Supplemental

5 × 5 reps at 65%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Day 2

Bench Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Bench Press

Supplemental

5 × 5 reps at 65%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Day 3

Deadlift

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Deadlift

Supplemental

5 × 5 reps at 65%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Day 4

Overhead Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Overhead Press

Supplemental

5 × 5 reps at 65%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Week 2

Day 1

Squat

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Squat

Supplemental

5 × 5 reps at 70%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Day 2

Bench Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Bench Press

Supplemental

5 × 5 reps at 70%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Day 3

Deadlift

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Deadlift

Supplemental

5 × 5 reps at 70%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Day 4

Overhead Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Overhead Press

Supplemental

5 × 5 reps at 70%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Week 3

Day 1

Squat

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Squat

Supplemental

5 × 5 reps at 75%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Day 2

Bench Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Bench Press

Supplemental

5 × 5 reps at 75%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Day 3

Deadlift

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Deadlift

Supplemental

5 × 5 reps at 75%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Day 4

Overhead Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Overhead Press

Supplemental

5 × 5 reps at 75%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

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Questions about 5’s PRO First Set Last

How long is the 5’s PRO First Set Last program?

5’s PRO First Set Last is represented here as a 3-week template with 4 training days per week.

What is the main goal of 5’s PRO First Set Last?

5’s PRO First Set Last is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.

Who is 5’s PRO First Set Last designed for?

5’s PRO First Set Last is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

How can I track 5’s PRO First Set Last?

The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.

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